Workouts for the Week of Nov.6th

Written by Saskpro Crossfit on November 6, 2017

Monday November 6, 2017
Title: Monday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)

Mobility/Movement Prep: 2-3 Rounds of…
Wall-Sit/T-Spine 5 reps (1 angel, left leg lift, right leg lift)
10 Steps/Side Monster Walk
10 Squats in front of wall
+/or Coaches Choice
A) Strength:
Health:
A. Goblet Squat 15, 12, 9, 15, 12, 9. (3211). Rest 2-4:00 b/w sets:

Fitness:
A. Back Squat 8, 6, 4, 8, 6, 4. Tempo (3111). Rest 2-4:00 b/w sets.

Advanced:
A. Back Squat 8, 6, 4, 8, 6, 4. (No tempo) Rest 2-4:00 b/w sets.

There are no other strength movements today so focus on making these squats count.

B) Metcon- 5 Rounds For Time :
Health:
15 Kb Sdhp- moderate
20 Box Step-Ups (10/leg, switch feet at the bottom)
25 Singles or 15 Du’s

Fitness:
15 Sdhp 45-65/75-95#
20 Box Jump w/ stepdown 20 inch
25 Du’s or 50 Singles

Advanced:
15 Sdhp 65/95#
20 Box Jump 20/24 inch
25 Du’s

Cooldown: Cooldown: 2-3 Rounds of…
20 Hollow Rocks
10-15 Nemesis Crunch/Side (Focus on using abs to pull yourself up, don’t chuck neck forward)
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Tuesday November 7, 2017
Title: Tuesday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)

Mobility/Movement Prep: 2-3 Rounds of…
8 Trap-3 Raise
2 Wall-Walks
:30-1:00 Back-Breaker Stretch (Check Picture in Notes)

A) Strength::
Health:
A. Seated Single Arm Kb Press
4 sets of 10 reps/arm (Pause of 2 at top, 2 on way down, 2 at bottom). Rest :30 b/w arms, 1-2:00 b/w sets.

Fitness:
A. Strict Press 8, 6, 4, 8, 6, 4 (Pause of 2 at top, 2 on way down, 2 at bottom). Rest 2-3:00 b/w sets.

Advanced:
A. Strict Press 8, 6, 4, 8, 6, 4. (No tempo). Rest 2-3:00 b/w sets.

B) Metcon- 18:00 Amrap @ 80% output :
Health:
100m Shuttel Run or 200m Jog (if weather is dece)
10 H.R. Pushups
8 Ring Rows

Fitness:
200m Shuttle Run or 400m Jog (if you can go outside)
15 H.R. Pushups
10 Pullups/Ring Rows (better for strength) or 10 Jumping Pullups (better for Open prep)

Advanced:
200m Shuttle Run or 400m Jog (if you can go outside)
20 H.R. Pushups
15 Pullups

This is a long one, so make sure you pace this out, and not everything has to be unbroken.

Cooldown: Cooldown: All Levels

Spend some time stretching out your calves/ankles +
2:00/leg PNF Hamstring Stretch

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Wednesday November 8, 2017
Title: Wednesday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)

Mobility/Movement Prep: 2-3 Round of….
10 Kb Romanian Deadlift
6/side Opposite Hand to Toe Touches
10 Supermans

A) Strength:
Health:
A1. Kb Romanian Deadlift Perform 4 sets of 12 reps (3111). Rest 1:00 before a2.
A2. Bird-Dogs Perform 4 sets of 6/leg (slow and controlled). Rest 1:00 before a1.

Fitness:
A. Romanian Deadlift Perform 4 sets of 8-10 reps (3111). Rest 2-3:00 b/w sets) Aim for 10 reps, if you make it, add some weight, if you get stuck at 8-9, stick there for weight.

Advanced:
A. Romanian Deadlift Perform 4 sets of 8 reps (3111). Rest 2-3:00 b/w sets)

B) Metcon- 3:00on/3:00 off x 4 @ 80% output :
Health:
6 H.R. Pushups
8 No Pushup Burpees
10 Goblet Squat @ moderate weight
12 Calorie Row

Fitness:
8 Burpees
12 Thrusters 45-65#/75-95#
16 Calorie Row

Advanced:
8 Burpees
12 Thrusters 65/95#
16 Calorie Row
Each round is an Amrap, but it is ok if you dont’ make it through. Start from beginning each round so you can pace it out. Each round you should get about the same amount of rounds. Score is round with least reps.

Cooldown: Cooldown: All Levels
2:15/leg Couch Stretch

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Thursday November 9, 2017
Title: Thursday
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Mobility/Movement Prep: 2 Rounds of…
:30/Arm Banded Lat Stretch
:30/Arm Lat/Tri Stretch
10 Ring Rows
+/or Coaches Choice

A) Strength::
Health:
A1. Bent Over Db/Kb Row 4 sets of 10/arm (3211). Rest 1:00 before a2.
A2. Standing Dumbbell Bicep Curl 4 sets of 10/arm (3111). Rest 1:00 before a1.

Fitness:
A1. Supinated Barbell Row 4 sets of 8-10 reps (3111). Rest 1:00
A2. Standing Hammer Curls 4 sets of 8-10 reps (3111). Rest 1:00

Advanced:
A1. Supinated Barbell Row 4 sets of 8 reps (3111). Rest 1:00
A2. Standing Hammer Curls 4 sets of 8 reps (2 arms at once) (3111). Rest 1:00

*You will get much more out of this strength circuit if you focus on the tempo.

B) Metcon- 16:00 Amrap @ 80% output:
Health:
10 Plank to Pushup Pressouts
10 Ab-mat Situps
5 Full Burpee
10 Box Jump/Plate Jump

Fitness:
5 Hspu or 10 H.R. Pushups *If athlete can do 10, go for it*
10 T2b/K2e or 10 Ab-mat Situps
10 Npubbj 20 inch (m/f)

Advanced:
10 Hspu
10 T2b
10 Npubbj 20/24 inch

Pace this out, it will definitely get harder as muscle-fatigue begins to set in.

Cooldown: Cooldown: All Levels
Front Plank 3 x :45 (weight if possible)

—–

Friday November 10, 2017
Title: Friday
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)

Mobility/Movement Prep:

2 Rounds of Empty Barbell Warmup
-10 Press
-10 Bent Over Row
-10 Front Squat
-10 Romanian Deadlift
+ Wrist/Ankle Mobility

A) Strength:
Health: Every :90 for 12 sets perform…
even- 15 Russian Kb Swings- moderate to heavy
odd- 10 Weighted Hip Bridges (Can use kb on hips, moderate to heavy weight)

Fitness: Every :90 for 12 sets perform….
1 High Hang Power Clean w/ 3 second pause in dip
1 Hang Power Clean w/ 3 second pause just above knee
1 Hang Power/Squat Clean
*The pauses will limit weight, focus here is perfect movement/bar path, not super heavy weight.

Advanced: Every :90 for 12 sets perform…
1 Power Clean w/ 3 second pause in landing (butt-back, good landing position, elbows high)
1 Hang Power Clean w/ 3 second pause just above knee
.Drop Bar/Setup
1 Squat Clean
*Can build in weight, nothing over 85% of 1rm Power Clean.

Note: This is A LOT of reps, so make sure the focus is technique not going mad-heavy.

B) Metcon- 2:00on/2:00 off x 5 (performed @ 80-85 % output) :
Health:
12 Medball Power Cleans (stop at parallel)
6 Burpees
24 Du’s or 40 Singles

Fitness:
12 Hang Power Snatch 45/765#
6 Burpee Over Bar
32 Du’s or 50 Singels

Advanced:
12 Hang Power Snatch @ 55-65/85-95
6 Bar-Facing Burpee Over Bar
48 Du’s
Score= Round with least amount of reps completed.

Cooldown: Cooldown:
Accumulate 2:00 in the Squat-Test
Accumulate 2:00 Dead-Hang on Pullup Rig

—–

Saturday November 11, 2017
Title: Saturday Team-Wod
Status: pending

Warmup: Warmup/Mobility- Coaches Choice

A) TEAMS OF 2: 30:00 Amrap of:

50 Russian Kb Swings (Switch whenever)
600m Row (Switch every 150m)
30 Wallball Over Rig
20 Ground to Overhead (switch whenever)
10 Burpee Box Jump Over

Scaled Weights:
Kb Swings 12-16/20kg
Gr to Oh 85/115#

Rx’d Weights:
Kb Swings 20-24/24-32
Gr to Oh 95-115135-155#
B) Row Challenge: *No bunny starts, start with a real pull*
*Damper Max 4/6*

5 Rounds for Max Cals

15 Pulls/strokes on the rower for max Cals
-switch-
rest 1:00 after partner 2

*You get 15 pulls to get as many cals as you can.

Cooldown: Coaches Choice

—–

Sunday November 12, 2017
REST DAY
Status: pending

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